Do you work Traps with Back or Shoulders?
- 09-19-2004, 12:03 PM
- 09-19-2004, 01:25 PM
Originally Posted by handzilla
- 09-19-2004, 06:24 PM
09-19-2004, 07:58 PM
I find that deads work them well, but I work them with shoulders. Many shoulder movements like shoulder press, upright row, and lateral raise work them to a degree so i just throw in a set or two of shrugs to really get them.
09-19-2004, 09:12 PM
I am undecided at this point. I too find that the best trapwork seems to come from deads. I'll probably end up working traps both on OH Pressing day and on deadlifting day.
09-20-2004, 12:16 AM
Back day. Every other week I do rack pulls, which are murder on my traps.
09-20-2004, 01:47 AM
Actually I train them on hip dominant day or second leg day. Most times they are not trained directly.
09-25-2004, 01:31 AM
I train traps on deadlift day, which is separate from back day and shoulder day. Usually deads, abs, traps in one day.
09-26-2004, 07:31 PM
shoulder day. and on back day (when i do deads).
09-30-2004, 12:11 AM
I dont train traps at all, either i have great genetics for them or i get them really good through secondary effects of other exercises. I get complemented all the time on them, now if only my bic and calves were that way.
09-30-2004, 11:06 PM
i train traps on my shoulder days (3 or 4 sets of heavy barbell shrugs). i do this so they get hit twice a week when i do deadlifts on my back days.
10-01-2004, 03:43 AM
Both........just use different exercises/movements
10-01-2004, 11:38 AM
I usually train them on shoulder day just because back day is already so busy. I usually do shrugs, however I have had to quite doing them recently. After doing them my neck is stiff for a week
10-12-2004, 10:01 PM
I haven't done a shrug in over a year, my traps seem to grow with just doing deadlifts, which i just started doing again after a few months off, and my traps didnt seem to lose any noticeable size.
10-12-2004, 11:38 PM
the trapezius is a broad diamond shaped musclethat lies across your back. only 15% lies above your shoulder.soooooo since traps are a back muscle.........
Last edited by bronx220; 10-14-2004 at 10:02 AM.
10-14-2004, 07:13 PM
i do my traps with my shoulders. since i like to do heavy shrugs, and trying to do that after deads doesnt work well.
10-19-2004, 11:06 AM
I've had my best trap development doing power cleans, I did do deads at the time, but since when I stopped doing power cleans, some people told me my traps didn't "stick out like they used to". The exercise is very exhausting but it did the job for me.
10-19-2004, 11:53 AM
When I do shrugs I do them on back day with deads.When I do upright rows i do them on shoulder day this seems to give it a good balance
10-19-2004, 12:28 PM
i don't train traps directly. they get worked enough from my shoulder and back day.
11-07-2004, 02:20 PM
It should really depend on the rest of your workout -- it does not much matter.
11-14-2004, 01:26 PM
On back day right after deadlifts, I go for 2-3 heavy sets.
11-17-2004, 01:58 PM
I work the traps on shoulder days with a few heavy shrugs. Doing deadlifts/back with traps is too much and leads to overtraining for me.
11-17-2004, 02:03 PM
I don't do upright rows due to the massively increased injury risk (versus other delt movements), so it's pressing and various lateral on delt day. And then on back they, they fit well since I often do deads, usually some form of shrugs or rack pulls (if If don't do deads).
11-18-2004, 08:14 AM
I dont work upper traps, cleans and deads are plenty for me.
if your talking lower traps/rhoboids, then either with back or with chest.
11-18-2004, 08:13 PM
i work my traps on all training days (3x per week)...your traps can never get too much work, just ask Bill Starr. I use Power Shrugs, and then a back down set with a snatch grip, and then a further back down set of normal shrugs...also use Partial Deadliftsand high rep Hise Shrugs..my traps also get a good working from deadlifts....and it's all working a treat
11-26-2004, 01:23 PM
Primarly with shoulders, i.e upright rows. Another good one, alot of folks forgot are bb behind-the-back shrugs. Lee Haney made them famous during his Olympia reign. Vic Martinez also does them too, I read in "Muscular Development".
11-26-2004, 02:10 PM
Both, but primarily shoulders.
I find that traps need little (# of sets) work on themselves as they are well-worked by other compound movements. At least, this works for me and my goals.
12-17-2004, 02:39 AM
I don't deadlift much, saving my spine for old age ya know (plus my dead goes up plenty by doing other stuff) maybe once a month. I need to do more trap work if I'm gonna go from "Damn you're big" to "OMFG FREAK", my entire shoulder girdle and arms are lagging (with the exception of my pecs, heh). I'd do maybe two sets twice a week as a supplement to regular work, heavy and perhaps to failure.
01-08-2005, 07:25 PM
can we add a neither vote up there...as shootmeagain said they get a good workout w/ other lifts.
I get a good workout from them w/ do DL and SLDL. If i want to work them directly I'll do a set or two of high rep (12-15) immediately after SLDL or DL
02-02-2005, 10:22 AM
I do traps on back and shoulder day and I do rear delts on back and shoulder day!week goes like this !
back and bi's
chest, tri's and abbs
thighs and bi's
one day off and start over hitting each body part every 5 days...except tris' bi's traps and rear delts 2x in the 4 days on one off !
03-22-2005, 09:09 PM
I do traps on Back day and I do traps on Shoulder day. Of course, I am in the minority here since I do them both on the same day. I get great results combining them. I really like to finish up with a homemade contraption our lead trainer made called The Shrugger. Its a metal C shaped frame when seen from above, with handles on the top left and right and rectangular bars sticking out each side. Seen from the side it looks like a large I shape. Advantage is ease of control and the ability to pile on the plates on each side.
03-28-2005, 06:06 PM
Thank you...my sentiments also. I work with back becuase they are really part of the muscles that make up the back. Not to mention there is quite a bit of synergy when working lats/upper back and traps.Originally Posted by bronx220
04-09-2005, 04:15 PM
04-14-2005, 12:24 PM
i work traps on back and shoulder days.....they are kinda lacking from the rest of my upper body so i am tryin to bring them up.
06-05-2005, 10:08 AM
Back day because I like to hit em right after DL's
06-05-2005, 08:42 PM
All of the above.. Traps day = back day = shoulder day
06-20-2005, 07:20 AM
I train traps on trap day. Thats it, traps and forearms.
07-25-2005, 09:53 AM
I like to mix it up, i used to always work traps with delts but over the past few months I have been working them on back day and its a nice change.
07-25-2005, 10:48 AM
I work traps with back personally but they aren't responding like they use to so I will now incorporate them with shoulders.
11-09-2005, 01:26 PM
Work them on shoulder days, do all your shoulder routine then work the hell out of the traps. Tends to workout nicely.
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